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Farmers vacate portion of service road at Delhi’s Ghazipur border

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Farmers vacate portion of service road at Delhi’s Ghazipur border

Farmers protesting at the Delhi Gazipur border are vacating a section of service road under the flyover to allow public vehicles to pass. The service lane part of the road leads from Ghaziabad to Delhi, where farmers built a media center. Farmers can only sit on the upper part of the overpass.
Earlier today, the Supreme Court stated that farmers protesting the three farm laws on the Delhi border have the right to agitate, but they cannot block roads indefinitely. The bench headed by Justice SK Kaul stated that even when the legal challenge is pending, he does not oppose the right to protest, but in the end some solution must be found.
“Farmers have the right to protest, but they cannot block the roads indefinitely. You can instigate in any way, but the roads should not be blocked like this. People have the right to go on the roads, but they cannot be blocked,” the bench added, including Justice MM Sundresh said.
The Supreme Court required the farmers’ union as a party to the case to respond to this issue within three weeks and announced the matter for hearing on December 7. The Supreme Court is hearing PIL Agarwal filed by Monica Agarwal, a resident of Noida, complaining about daily commuting delays due to road closures due to continued farmers’ protests.
Since November last year, thousands of farmers in Punjab, Haryana and western Uttar Pradesh have been at the three border points in Delhi-Singhu, Tikri and Ghazipur-against their claims that the minimum support price will be abolished. The three agricultural laws of the system have led them to be at the mercy of large companies.
More than 10 rounds of negotiations with the government have been formulating laws for major agricultural reforms, but they have failed to break the deadlock between the two parties. Although the Supreme Court has shelved these three laws, the farmers still insisted on their demands.
Earlier on January 26, the tractor parade in Delhi aimed to emphasize the farmers’ union’s request for the abolition of the three agricultural laws, and fell into anarchy on the streets of the capital. Thousands of protesters broke through obstacles and fought with the police. The vehicle was overturned and a religious flag was raised from the wall of the iconic Red Fort.

News source: India TV

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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